Get Rid of Jiggly Arms with These 6 Simple Exercises
Do you feel embarrassed to wear sleeveless shirts or dresses because of your jiggly arms? Well, you are not alone. Many people struggle with excess arm fat, but the good news is that you can get rid of it with a few simple exercises.
The Science Behind Arm Fat
Before we dive into the exercises, let’s first understand why we have arm fat in the first place. Arm fat is basically extra fat stored in the upper arm area. It can be caused by a variety of factors including genetics, age, hormonal changes, and a sedentary lifestyle.
When we consume more calories than our body needs, the excess calories are stored as fat in different parts of our body including our arms. This is why diet and exercise play a crucial role in getting rid of arm fat.
Exercise #1: Push-ups
- Start in a plank position with your hands shoulder-width apart.
- Lower yourself down until your chest almost touches the ground.
- Push back up and repeat for several reps.
Push-ups are a great exercise for targeting the triceps which are the muscles on the back of your arms. To make it easier, you can start with modified push-ups by placing your knees on the ground instead of your toes.
Exercise #2: Tricep Dips
- Sit on the edge of a chair or bench with your palms next to your hips.
- Lift your hips off the chair and walk your feet forward.
- Bend your elbows and lower your hips towards the ground.
- Push back up and repeat for several reps.
Tricep dips target the triceps as well as the shoulders and chest. You can make it harder by placing your feet on another chair or bench.
Exercise #3: Bicep Curls
- Hold a dumbbell in each hand with your arms at your sides.
- Bend your elbows and raise the weights towards your shoulders.
- Lower the weights back down and repeat for several reps.
Bicep curls target the biceps which are the muscles on the front of your arms. You can make it harder by using heavier weights or doing the curls with one arm at a time.
Exercise #4: Arm Circles
- Stand with your feet shoulder-width apart and extend your arms out to your sides.
- Circle your arms forward for several reps.
- Circle your arms backward for several reps.
Arm circles target the shoulders and help improve upper body mobility. You can make it harder by holding weights in your hands.
Exercise #5: Overhead Tricep Extensions
- Hold a dumbbell with both hands and extend your arms straight up.
- Bend your elbows and lower the weight behind your head.
- Straighten your arms back up and repeat for several reps.
Overhead tricep extensions target the triceps and help tone the back of your arms. You can make it harder by using a heavier weight.
Exercise #6: Arm Pulses
- Stand with your feet shoulder-width apart and extend your arms straight out in front of you.
- Pulse your arms up and down for several reps.
Arm pulses are a quick and easy exercise that target the biceps and help improve arm strength. You can make it harder by holding weights in your hands.
Dietary Tips for Getting Rid of Arm Fat
While exercise is important for toning your arms, it’s equally important to make dietary changes to get rid of excess arm fat. Here are a few tips:
- Limit your intake of processed foods and sugary drinks.
- Increase your protein intake to help build muscle.
- Eat more fruits and vegetables for their fiber and nutrient content.
- Drink plenty of water to stay hydrated and energized.
- Limit your alcohol consumption as it can lead to weight gain.
1. How often should I do these arm exercises?
You should aim to do these exercises at least three times a week for best results. However, it’s important to give your muscles time to rest and recover in between workouts.
2. Will these exercises make my arms bulky?
No, these exercises are designed to target and tone your arm muscles without making them bulky. To bulk up your arms, you would need to lift much heavier weights and do more sets and reps.
3. Can I do these exercises at home?
Yes, all of these exercises can be done at home with little to no equipment. For bicep curls and overhead tricep extensions, you will need dumbbells or resistance bands.
4. How long will it take to see results?
Results vary from person to person, but with consistent effort and a healthy diet, you should start to see noticeable results within a few weeks to a couple of months.
5. Can I target just my arm fat or do I need to lose weight overall?
You cannot spot reduce fat from a specific area of your body. To get rid of arm fat, you need to lose weight overall by following a healthy diet and exercise regimen.
Getting rid of jiggly arms is not impossible. With the right combination of exercises and dietary changes, you can tone your arm muscles and get rid of excess fat. Remember to be patient and consistent with your efforts and you will see results.
|Exercise||Targeted Muscles||Equipment Needed|
|Push-ups||Triceps, Chest, Shoulders||None or Mat|
|Tricep Dips||Triceps, Shoulders, Chest||Chair or Bench|
|Arm Circles||Shoulders||None or Weights|
|Overhead Tricep Extensions||Triceps||Dumbbell|
|Arm Pulses||Biceps||None or Weights|